After you exercise, stretching can make you more flexible, reduce your risk of injury, and relax your muscles. It might also improve your performance in future workouts.
But sometimes, when you’re in a rush, you might forget to stretch or feel like skipping it altogether.
Stretching doesn’t have to take a lot of time, and you can save time by stretching several muscles together.
In this post, we’ll look at six simple yet effective stretches you can do after your workout.
Benefits of stretching after a workout
Stretching is well known to have various benefits. The following is a summary of the primary advantages of stretching after exercise.
Greater flexibility and range of motion
Stretching your joints can help them become more flexible. Your range of motion in your joints can be expanded and your mobility improved if you are more flexible. The distance a joint may move in a standard direction before halting is determined by its range of motion.
Better posture and less back pain
Bad posture often happens because of tight muscles that are tense. When you sit or stand incorrectly, your muscles can get stressed out and strained. This can lead to back pain and other kinds of muscle discomfort.
A study in 2015 discovered that doing stretches along with strength training can ease shoulder and back pain. It might also help you stand or sit better, which improves your posture.
Stretching your muscles regularly can also relieve existing back pain and lower your chances of getting more pain in the future.
Less muscle tension and lower stress
We all deal with stress every day, and sometimes it can feel overwhelming. High stress levels can make your muscles tense up, making you feel like you’re carrying tension throughout your body.
Stretching tight and tense muscles can help relieve this tension. As a result, you might feel less stressed and more relaxed.
Improved blood flow
According to a 2018 study on animals, everyday stretching can help improve circulation. If there’s more blood flowing to your muscles after an exercise, they’ll heal faster. Moreover, increased blood flow may reduce the chance of experiencing stiffness and soreness in the muscles after a workout.
What’s the difference between static and dynamic stretching?
Maybe you’ve heard of static and dynamic stretching and wonder how they’re different.
Static stretching means holding a stretch for a while, usually 20 to 60 seconds. You stay still while you stretch a muscle or group of muscles.
You usually do static stretching when your muscles are warm and relaxed after exercising.
On the other hand, dynamic stretching involves moving actively. You move your muscles and joints through their full range of motion.
Before exercising, it’s good to do dynamic stretching to warm up your muscles and get your heart rate up. For example, before a race, a runner might do leg swings or jog in place.
6 great post-workout stretches to try
When you stretch after your workout, focus on the muscles you just worked.
You don’t need a yoga mat or anything fancy, but using one can make stretching more comfortable and easier on your joints.
1. Lunging hip flexor stretch
This stretch targets your hip, thigh, and buttock muscles.
- Kneel down on your left knee and keep it bent. Place your right foot flat on the floor in front of you, also with your right knee bent.
- Lean forward while keeping your left hip down toward the floor.
- Hold this stretch for 30 to 60 seconds. Then, switch legs and do the same stretch on the other side.
2. Piriformis stretch
This stretch focuses on your piriformis muscle, which runs from the base of your spine to your thigh bone. It affects the flexibility of your buttocks, legs, back, and hips.
- Start by sitting on the floor with your legs straight out in front of you.
- Raise your left leg and place your left ankle on your right knee, keeping your right leg flat on the floor.
- Lean forward gently, arching your back slightly until you feel a stretch in your buttocks. Hold this stretch for about 30 seconds. Then, switch to your right leg on your left knee and repeat the stretch.
- Do this stretch two or three times for each leg.
3. Cat-Cow stretch
This stretch targets your back muscles.
- Start by getting on your hands and knees, keeping your spine in a comfortable, neutral position.
- Take a deep breath in as you arch your back, letting your belly sink towards the floor.
- Lift your head up, relax your shoulders, and slowly exhale.
- Tuck your tailbone under, round your spine upwards, and push your pubic bone forward.
- Lower your head back towards the floor, and repeat these movements. If you can, do this several times in a minute.
Also Read: Muscle-Building Bodyweight Exercises at Home
4. Standing calf stretch
This stretch targets your calf muscles, as the name suggests.
- To start, put one foot ahead of the other with a slight bend in the front knee, and stand near a wall or chair for support.
- Lean towards the wall or chair, keeping both heels on the ground and your back leg straight.
- You should feel a stretch in the calf of your back leg.
- Hold this stretch for twenty to thirty seconds.
- Switch legs and repeat two or three times on each side.
5. Overhead triceps stretch
This stretch targets your shoulder and tricep muscles.
- To release tension, stand with your feet hip-width apart and roll your shoulders back and down.
- Raise your right arm up towards the sky, then bend your elbow and bring your right palm down towards your mid-back.
- Use your left hand to gently push your right elbow for a deeper stretch.
- Hold this stretch for 20 to 30 seconds before switching sides.
- Repeat two or three times on each arm, aiming to stretch a bit further each time.
6. Standing bicep stretch
This stretch helps loosen up your shoulders, chest, and biceps.
- Stand up straight. Clasp your hands together behind your back.
- Straighten your arms and rotate your palms downward.
- Lift your arms as high as you can, feeling the stretch in your shoulders and biceps.
- Hold this stretch for 30 to 40 seconds.
- Repeat two or three times.
Safety tips
- Avoid pain: Stretch gently. You should feel a slight pull, not pain. If it hurts, stop right away.
- Check your posture: Keep your back straight, core tight, chin up, and shoulders level as you stretch. Good posture helps you get the most out of each stretch.
- Breathe deeply: Take deep breaths while you stretch. It helps relax your muscles and improves the stretch’s effectiveness.
- Start gently: Don’t overdo it at first. Begin with a few stretches and repetitions. Gradually increase as your body gets used to it.